The 4-Hour Body and 4 Hour Chef Vitamins Reference: Full Monographs With Efficacy, Side Effects, Safety and Drug Interactions.

Are the supplements you choose doing you good . . . or harm? Are they a necessity for maintaining health and, in some cases, curing disease? Should you be taking more kinds of supplements? Or are they a waste of money? Who, if anybody, stands behind supplements? Who, if anybody, monitors the claims and counterclaims in the marketplace? Why doesn’t science know more about them?

Each of these recommendations has received the highest rating when compared to others in its class on the Natural Medicines Database. Supplements marked with (*) have no ranking available on The Natural Medicines Database.

The first link is to the product page on Amazon, the second is the full Natural Medicines Database Monograph with dosing information, statements of efficacy, safety and drug interactions.

4 Hour Chef Vitamins and Supplements

Each of the product recommendations below are from Tim Ferriss in The 4 Hour Chef.

Alpha Hydroxy Acid: Alpha hydroxy acids are a group of natural acids found in foods. Alpha hydroxy acids include citric acid (found in citrus fruits), glycolic acid (found in sugar cane), lactic acid (found in sour milk), malic acid (found in apples), tartaric acid (found in grapes), and others.Some people take malic acid by mouth with magnesium for treating pain and tenderness associated with fibromyalgia.

Lecithin: Lecithin is a fat that is essential in the cells of the body. It can be found in many foods, including soybeans and egg yolks. Lecithin is taken as a medicine and is also used in the manufacturing of medicines. Lecithin is used for treating memory disorders such as dementia and Alzheimer’s disease. It is also used for treating gallbladder disease, liver disease, certain types of depression, high cholesterol, anxiety, and a skin disease called eczema.

Whey Protein: Whey protein is the protein contained in whey, the watery portion of milk that separates from the curds when making cheese.Whey protein is used for improving athletic performance, as a food supplement, as an alternative to milk for people with lactose intolerance, for replacing or supplementing milk-based infant formulas, and for reversing weight loss and increasing glutathione (GSH) in people with HIV disease.Whey protein is also used for protein allergy, asthma, high cholesterol, obesity and weight loss, preventing allergies in infants, late-stage cancer, and colon cancer.

Ribose: Ribose is a kind of sugar that is produced by the body. It is used as a medicine.Ribose is used to improve athletic performance and the ability to exercise by boosting muscle energy. It has also been used to improve symptoms of chronic fatigue syndrome (CFS), fibromyalgia, and coronary artery disease.

N-ACETYL CYSTEINE: N-acetyl cysteine comes from the amino acid L-cysteine. Amino acids are the building blocks of proteins. N-acetyl cysteine has many uses as medicine.N-acetyl cysteine is used to counteract acetaminophen (Tylenol) and carbon monoxide poisoning. It is also used for chest pain (unstable angina), bile duct blockage in infants, amyotrophic lateral sclerosis (ALS, Lou Gehrig’s disease), Alzheimer’s disease, allergic reactions to the anti-seizure drug phenytoin (Dilantin), and an eye infection called keratoconjunctivitis.

Glutamine: Glutamine is an amino acid (a building block for proteins), found naturally in the body.Glutamine is used to counter some of the side effects of medical treatments. For example, it is used for side effects of cancer chemotherapy including diarrhea, pain and swelling inside the mouth (mucositis), nerve pain (neuropathy), and muscle and joint pains caused by the cancer drug Taxol. Glutamine is also used to protect the immune system and digestive system in people undergoing radiochemotherapy for cancer of the esophagus.

Carrageenan: Carrageenan is made from parts of various red algae or seaweeds and is used for medicine. Carrageenan is used for coughs, bronchitis, tuberculosis, and intestinal problems. The French use a form that has been changed by adding acid and high temperatures. This form is used to treat peptic ulcers, and as a bulk laxative.Some people apply carrageenan directly to the skin for discomfort around the anus.

AGAR-AGAR: Agar is a plant. People use it to make medicine.People take agar to lose weight, especially in Japan. In Japan agar is called “kanten,” and it is the main ingredient in “the kanten plan” or “the kanten diet.” Agar is also used to treat diabetes and constipation. In dentistry, agar is used to make dental impressions. In manufacturing processes, agar is used as an ingredient in emulsions, suspensions, gels, and certain suppositories.

ALGIN: Algin is a chemical taken from brown seaweeds. It is used to make medicine. Algin is used to lower cholesterol levels and to reduce the amount of heavy chemicals including strontium, barium, tin, cadmium, manganese, zinc, and mercury that are taken up by the body. Algin is also used for the prevention and treatment of high blood pressure.In foods, algin is used in candy, gelatins, puddings, condiments, relishes, processed vegetables, fish products, and imitation dairy products.

Xanthan Gum: Xanthan gum is a sugar-like compound made by mixing aged (fermented) sugars with a certain kind of bacteria. It is used to make medicine. Xanthan gum is used for lowering blood sugar and total cholesterol in people with diabetes. It is also used as a laxative. Xanthan gum is sometimes used as a saliva substitute in people with dry mouth (Sjogren’s syndrome).In manufacturing, xanthan gum is used as a thickening and stabilizing agent in foods, toothpastes, and medicines. Xanthan gum is also an ingredient in some sustained-release pills.

Gelatin: Gelatin is a protein made from animal products.Gelatin is used for weight loss and for treating osteoarthritis, rheumatoid arthritis, and brittle bones (osteoporosis). Some people also use it for strengthening bones, joints, and fingernails. Gelatin is also used for improving hair quality and to shorten recovery after exercise and sports-related injury.In manufacturing, gelatin is used for preparation of foods, cosmetics, and medicines.